Beautiful powerful hands with a pronounced relief - this is the dream of many men. However, representatives of the fairer sex are also not alien to thoughts about strong muscles arms - albeit not to show off the “balls” of biceps, but for the overall fit of the silhouette.

In any case, you can’t do without special exercises. Many are sure that they will only have an effect if you work out in the gym, but practice shows that it is quite possible to work out the hand muscles at home.

For this, it’s a good idea to have at least minimal equipment: for example, dumbbells (by the way, bottles with sand can quite successfully replace them).

In addition, you will have to overcome laziness and exercise with enviable regularity. Finally, you need to choose the right exercises to pump up your arms at home. How to do this will be discussed further.

Which muscles should be loaded?

Before you figure out how to pump up your arms at home, you need to decide which muscles will have to be worked on. Some people are sure that for beautiful relief on the arms it is enough to do biceps exercises, but “not with biceps alone.” So, what muscles form beautiful shape hands?

In order for the arms to acquire a beautiful shape, the main emphasis should be placed on the delta, bi- and triceps muscles of the arms. However, you shouldn’t forget about your forearms and hands either.

Please note that by working any one muscle and “ignoring” the rest, you will not get beautiful hands, but disproportionately inflated limbs that will not look aesthetically pleasing.

How to pump up your arms at home - rules and recommendations

The simplest option for beginners is bodyweight exercises. As the muscle fibers gain endurance, it is worth adding exercises with dumbbells, and if the space at home and finances allow, it would be nice to get a barbell.

For training to be as effective as possible, it is not enough to know how to pump up arm muscles at home. It is also necessary to follow some simple rules.

How to quickly pump up your arms at home

Time to move from theory to practice. The choice of arm exercises that you can do at home is quite wide, so you can easily create the optimal set for yourself.

Exercises with an expander

An expander will help provide stress to your hand and forearm: squeeze or stretch it (depending on the model of the projectile) for two to three minutes with maximum effort.

Push ups

This is one of the most effective exercises for working the triceps. It can be done in various variations: with legs raised, clapping, with a narrow or wide grip.

The classic version of the exercise is performed like this: while lying down, bend your elbows slightly. The palms should be under the chest; Straighten your body and fix your legs hip-width apart.

Bend your elbows until they form a right angle. When bending your arms, inhale air, and when straightening, exhale. When doing push-ups with a close grip, place your palms so that they touch each other.

When doing push-ups with a wide grip, your arms should be spread as wide as possible. At the same time, you should not straighten your elbows completely. Push-ups in which the feet are fixed above the palms, for example, on a bench, are also effective.

Reverse push-ups

Reverse push-ups and triceps are great for targeting your triceps. To perform them, rest your hands on a chair and place your feet on a second chair. Slowly bend your elbows, as if lowering yourself between them. After this, straighten your arms. Remember that all movements should be slow and without jerking.

Pull-up on the horizontal bar

When answering the question of how to pump up a man’s arms at home, don’t forget about the horizontal bar. This projectile will help work out your biceps. Pull yourself up with a narrow, wide and medium reverse grip - your palms should be turned towards your face. Raise your chin above the bar, your back should bend slightly. Try to make movements smoothly, without jerking.

How to pump up your arms with dumbbells at home

To pump up your biceps, do exercises with dumbbells. Start with minimal weight and gradually increase it.

Hand raises

Sit on a bench or stool and maintain good posture. Lower your hands with dumbbells. As you exhale, raise one arm to chest level. At the top point, pause for 2-4 seconds, then lower your hand, inhaling air.

Exercise "Hammer"

Very effective for biceps and “hammer”: dumbbells should be in lowered hands. As you inhale, raise both arms to your shoulders, fix them at the lowest point, and as you exhale, lower them smoothly. You can do it both standing and sitting.

How to pump up a girl’s arms at home

Representatives of the fair half of humanity should also work out all muscle groups - only in this case can they “get” beautiful hands.

Exercise No. 1

Do push-ups (they build the triceps): it’s best to start with your hands resting on a bench or similar elevation (a hard sofa will also work). As your endurance increases, try doing push-ups.

Exercise No. 2

Another exercise for women's triceps: sitting on a chair, pick up dumbbells. Raise them above your head and connect them. Slowly lower behind your head. Do at least 15 repetitions. It is necessary to perform two or three approaches.

Exercise No. 3

To work your biceps, you will also need dumbbells: stand up, pick up the dumbbells in your hands and lift them one by one to chest level. The number of approaches is five, each with 20-30 repetitions.

How to pump up your arms at home - video

If you want to master a complex that will pump up the main muscles of your arms, pay attention to the following video. The trainer shows exercises that are easy to do at home. To do this you will need dumbbells and some time twice a week.

Now you know how to make the muscle fibers of your arms work, giving these parts of the body a beautiful athletic shape. Remember that even the most effective complex needs to be changed from time to time, the weight of the equipment increased, and supplemented with new exercises. Don't forget about proper rest.

What kind of hand exercises do you do? How effective are they, what results did they help achieve? Share your opinion in the comments!

Biceps come first if you want to show off your muscles to someone. But how can you build larger biceps and is it possible to do it at home?

In one word - possible. Of course, it sounds too good to be true, but it is a fact. In order to pump up big biceps, you don’t need to go to the gym every day and you don’t even need to have special exercise equipment at home.

This doesn't mean that you shouldn't go to the gym or buy special exercise equipment for home. I mean that the above conditions are not mandatory if you want to pump up, but there is no opportunity to train in the gym

The arms themselves should first of all be strong, especially for guys, and this is a good reason to start training. In addition to increasing strength in your arms, you will get a visual effect that no other muscle in the body will give you. The fact is that except for the biceps, no muscles change shape as much when they contract.

They attract girls and give you confidence at a party. Big biceps attract the attention of even men as it makes them jealous.

The biceps is the biceps brachii muscle. The main function of the biceps is to flex the arm at the elbow joint.

The muscle that sits below your biceps and runs along your shoulder is called the triceps. Understand that the biceps are on top of the arm and the triceps are on the bottom.

It is clear that both muscles are very important and both muscles need to be worked. But when you stand in front of people, the first thing they will notice is your biceps. But if you want to increase the volume of your arms, then be sure to pay attention to training your triceps. They make up 2/3 of the total volume of the hand.

I'm going to tell you about two main types of biceps exercises to train at home that will help you tone your biceps muscles without using huge weights.

Method 1: Lifting weights

Lift heavy things that you never even considered before.

Method 2: Using your own body weight

Use your body to apply tension to your muscles. Stuck somewhere with no way to get something? Use your weight.

But first, let's try to find a few things to pick up.

What to lift?

Lifting weights is possible thanks to the heavy things you have in your home. For example:

• Piles of heavy books,
• plastic bottles with water,
• bags of rice,
• all sorts of canned goods in your pantry.

One of the best weights is several 3-liter bags of washing powder.

Some people use plastic milk or juice bottles as weights. But the caps of such bottles tend to pop off or leak. Washing tubs have special caps that are screwed on tightly. Thanks to the handles, you will firmly hold the eggplant when lifting it, making it best choice than those old and dusty encyclopedias from your grandmother's attic.

Do you have any empty eggplants? Then this is the best reason to start washing. Once you have two empty eggplants, start filling both with water until you reach the weight you want to lift.

To give the eggplants even more weight, you can run to the beach and pick up sand there to use instead of water. This will make the eggplant much heavier.

How much weight should you lift?

The weight you should lift depends on how many reps you can perform with it.

According to the standard, you should perform a maximum of 8-12 repetitions. It's not too little to cause injury and not too much to make the exercise more about endurance. Of course, you can do 6-10 reps, but I suggest you first hone some technique before you start.

To determine how much a particular object you will use in your lifting exercises should weigh, do 12 repetitions in one go.

Too easy - If you completed the set without much effort and feel that you could do more repetitions, then the weight is too light. Thanks to it, you will not build up big biceps.

Too hard - If you can't lift the weight after four reps, it's too much. heavy weight for you. You need to lower it.

Ideal weight – If the first few reps are somewhat easy, but each subsequent rep gets progressively heavier, then this weight is just right.

At first, soreness will appear, that is, the muscles will ache very much, and you will not be able to lift weights. But don't worry, you are on your way to your goal. This sensation does not necessarily mean hypertrophy ( interesting word, which means your muscles are growing). This is exactly the moment when you feel that your muscles have been subjected to strain and stress - this does not necessarily mean that they are growing, but you are definitely on the right track.

If you feel that you can handle a certain weight too easily, then the working weights need to be increased, otherwise the muscles simply will not grow or become stronger. They can certainly grow, but it will happen slowly and not as efficiently as if you feel like your muscles are saying: “Damn, this weight is too heavy, we need to get much stronger to lift it.” In this case, real biceps growth will occur.

Biceps exercises at home

You need to always monitor and be aware of whether the weight you are lifting is heavy enough. Once you can easily lift the eggplants for more than 10-12 repetitions, this is a clear indicator that you need to increase their weight - add water or sand.

Bicep curls without additional weights

The most important and effective exercise The lift used to work the arms is called a biceps curl. Stand up straight with your arms at your sides and hold an eggplant in each hand. Your shoulders should remain in place and not move during the entire movement of your arms.

As you exhale, lift the eggplant with your right hand up in front of you and bring your hand to your right shoulder. You should flex your right biceps by rotating your wrist clockwise as you lift.

The moment when your right hand will be close to your right shoulder, hold it in this position and squeeze it tightly for a few seconds, then exhale as you lower your hand with the eggplant all the way to the starting position.

Do 3 sets of 8-12 repetitions. Rest one and a half minutes between sets.

Tips and varieties

Lift one eggplant once, and then alternate hands each time you lift. Right hand, left hand and so on. If you count, then in total do 8-12 repetitions for each of the hands, in total you should get from 16 to 24 repetitions for both hands.
You can lift both eggplants at the same time and do 8-12 repetitions.

You can sit on a chair, sofa or bench instead of doing this exercise while sitting. The main thing is that nothing interferes with the movement of the arms in order to flex the biceps.

Biceps curl with a towel

This is a very effective exercise and very simple. You can do it almost anywhere.

If you are traveling and don't have heavy eggplants on hand, just use any bag or bag and a towel. Increasing your resistance weight is easy, just fill your bag with whatever you find around. Give it some weight.

How to do it?

Place a towel over the top strap of your backpack or bag. Grab the towel by the two edges with your hands and slowly twist the bag. Move up and rotate your arms so that at the top point (position) your palms are facing your shoulders.

Advice: When you reach the top point (position), try to turn your palms as far away from your body as possible and hold them in this position for a second or two. In this case, you should strain your hands very hard.

Concentrated curls with eggplants

For this variation of the biceps curl, which is also known as the biceps curl over the knee, you only need one bottle, bench, chair or sofa. Sit down in your chair and spread your legs wide, placing them on the floor.

Take the eggplant in your right hand and lean forward slightly so that your right elbow is pressed to inside right hip and lower your arm completely down.

The eggplant should be near your right ankle. For convenience, you can rest left hand on the left knee. As you exhale, flex your right bicep and lift your torso until your arm touches your chest. Hold your hand in this position for about a second, and then, as you inhale, lower the eggplant, returning to the starting position.

Perform 8 to 12 repetitions, and then switch to your left hand and continue working your left biceps in the same way.
As with the basic biceps curl, only the forearm should move. There is no need to swing your whole body to help yourself lift the eggplant.

Perform three sets of 8-12 repetitions on each arm.

Bodyweight biceps exercises

Not every workout involves using extraneous weights. You can pump up your biceps simply by using your own body weight as a weight.

Biceps curl with leg

To get started this exercise all you need is a chair, stool or sofa. Sit down on a chair. Place your right hand under your left leg, keeping your thigh slightly higher than your knee.

Pull your leg up as high as you can with your hand. You should not help your leg muscles when lifting, so that it does not become too easy. Make sure you only use your arm muscles.

Over time, this exercise becomes easy, so to make it harder, raise your leg on a step. This will force your leg muscles to pull your arm down when you try to lift your leg up.

Perform a set of 8-12 repetitions, then switch to the other arm and leg. Do the same exercise.

Reverse grip pull-ups to the chin

Now let’s talk about how to pump up your biceps on the horizontal bar using a special reverse grip pull-up technique; by the way, this is the most effective basic movement for the biceps brachii muscle. You can install a horizontal bar for training right at home. If you have children, then the task becomes even easier. You can simply use their swing while the kids are busy with homework or going for a walk.

With your palms facing you, grab the bar with your hands slightly wider than shoulder-width apart.

In order to create an emphasis on the biceps, make sure that your palms are turned towards you. If your palms are facing away from you, then the emphasis will be more on the back muscles and less on the biceps muscles.

Pull yourself up so that your chin is on top of the bar. To do this, lift your own body weight by bending your arms until your chin is level with your hands.

There is no need to help yourself with pull-ups by rocking, resorting to so-called cheating. Be sure to keep your body as straight as possible as you perform the pull-up and keep your legs together. Correct technique: Rise up with a strong movement and slowly lower down under control, with your arms almost fully extended.

There is no need to strive to ensure that your arms are completely straight, and you hang like a monkey. You need to stop until your arms are fully extended at the elbow joint, so that the muscles are constantly under tension.

To keep your feet from touching the ground, between each pull-up, keep your knees bent so that they are behind you. From the outside, your body should resemble an inverted letter “L”.

How many repetitions should you do?

- This is a good basic exercise that pumps up not only the biceps, but also the back muscles. So do as many pull-ups as you can. Keep your body straight and not swaying.

Don't be lazy. Climb as high as possible. The more you train, the more reps you can do and your biceps will get bigger.

Rubber bands instead of weights

One inexpensive purchase you'll want to make is a rubber band. You can do a ton of different exercises with them, all of which will be very effective for your biceps.

We will do biceps curls with a resistance band. At the same time, hold each end of the tourniquet with your hands so that its middle hangs down and touches the ground. Stand with your foot in the middle of the tourniquet and place your feet shoulder-width apart on the tourniquet.

Place your elbows on your sides and begin to bend your forearm toward your shoulders. Make sure you flex your biceps and pull your hands on the band all the way until your hands touch your shoulders.

Hold them in this position for several seconds, squeezing your hands tightly. Then you can lower your arms down, returning to the starting position.

Try using posing as a form of exercise as well. Keep your arms bent for 10 seconds, then relax them and wait a few seconds. Then repeat the exercise again. It is called isometric exercise, that is, constant muscle tension when the muscle is held in one position.

Advice: The main thing is to flex your muscles as much as possible. Try to concentrate at this time and imagine that you are trying to press your fists as close to your head as possible, as if you want them to touch your head.

Try to keep your biceps tense for more than a few seconds. You should feel exhausted. If your face shows agony, it means you are doing everything absolutely right. This is the moment when you realize that your biceps will grow.

Doing this posture exercise is a great way to strengthen your biceps immediately after a workout.

When you swing, you create microtraumas in the muscle fibers. This partial breakdown of muscle tissue is a normal result after exercise.

Muscles respond to microtrauma and create larger muscles.

You must eat right during recovery. During recovery, muscles require amino acids.

Amino acids are found in proteins. When you eat protein, your body breaks it down into usable amino acids. Your goal: Eat 2 to 2.6 grams of protein per 1 kg of your weight. For example, if a person weighs 72 kg, then this is about 142-187 grams of protein per day.

Try to divide your daily meals into 4-6 meals to fuel your body throughout the day.

Here is a list of several foods rich in protein:

• Poultry, such as chicken or turkey
• Fish meat, such as tuna or salmon
• Lean meat

Another good source of protein is whey protein isolate. You can consume this protein by mixing it with milk, water or making yourself a smoothie. You can also find other types of cocktails. But in terms of price-quality ratio, whey protein has best indicator and its added benefit is that it is suitable for pre- and post-workout consumption, as its absorption rate is faster than regular food and other types of protein.

If we talk about water, it is important to monitor the water balance in the body. Water maintains normal metabolic function, including muscle growth, which is 70% water. In fact, in the absence of normal fluid intake, catabolism can be caused. Catabolism, in turn, will contribute to muscle reduction.

Drink plenty of water to help your body absorb nutrients and hold water balance during training and throughout the day.

Enjoy the pain

When you do the exercise, you may feel pain in your muscles. This is called sore throat.

The pain may appear a couple of hours after training and reach its peak after 48 hours. It all depends on the intensity of the workout. It may take up to 7 days for the pain to go away.

Krepatura is a good pain. It can happen not only to beginners, but also to experienced athletes.

Increasing the intensity and changing exercises can cause soreness.

I've been working out for twenty years and I always get muscle pain after chest workouts. But rarely do my biceps or triceps hurt.

Krepatura is a good pain, but pain from injuries is bad. Don't lift heavy weights too early. Train gradually. From small to large.

If you felt sharp pain in the biceps during exercise, consult a doctor.

It is advisable to consult a physician before starting any exercise or nutrition program.

How often to train biceps

If you train too often, it is not good.

As a rule, two workouts per week will be enough to increase the size of your biceps. You can also get a good effect from one workout if you work correctly.

Never work one muscle for several days in a row. This risks injury.

If the biceps have not fully recovered after training, and you start the next workout, then this threatens to reduce them.

My advice: split up your workouts. One day you work on the biceps and muscles of the upper belt, on the other - on the legs and the entire bottom. You can do cardio workouts instead of legs. There are plenty of options.

In truth, the biceps or biceps brachii muscle is one of the most useless muscles in sports (with the possible exception of arm wrestling). Not having large size or extreme strength, the shoulder flexors are only indirectly involved in most strength movements, but, without a doubt, they are the most popular muscle that people think of first when it comes to bodybuilding. In our opinion, these muscles owe their popularity to their location: after all, in order for others to see, say, the abdominal muscles, you need to expose your torso, while large “cans” cannot be hidden, even if you are wearing a long-sleeved sweater, which is extremely important for our cold weather ...

The biceps muscle also has another significant advantage: thanks to small sizes this muscle group, its training will not require you to have extreme intensity, presence large scales and variety of projectiles. You can quickly pump up your biceps at home, even without dumbbells, weights and barbells - it will be enough to hang a horizontal bar or find a crossbar on a nearby yard playground, school stadium or sports campus...

An excursion into anatomy.

To answer the question: How to pump up biceps at home without dumbbells quickly, let’s first turn to anatomy, because it will shed light on some important points for us...

So, in order to make quick progress in training, let's study the structure of the biceps. The biceps brachii muscle consists of a long and a short head, the key function of which is to flex the arm directly at the elbow joint, as well as externally rotate the forearm (movement: supination). It is important to mention another deep muscle called the brachialis, which is located under the biceps, helping it flex the arm. The brachialis itself is not visible, but if you swing it, it will significantly increase the volume of the arm, as if “pushing” the superficial biceps outward.

Pull-ups to the chest.

Having dealt with the anatomy, let's move on to the training program. The main exercise aimed at both developing biceps strength and mass will be pull-ups. There are many variations of this exercise, but we are interested in reverse grip pull-ups and pull-ups along the bar.

Reverse grip pull-ups are the hardest, and then done first while you still have enough strength.

Execution: grab the bar with a reverse grip (palms facing you); depending on the width of the grip, the emphasis will shift from the long head of the biceps to the short one - the wider the grip, the more the short head works and vice versa. We try to perform 12 repetitions in 5 approaches. If you can do more, you should do pull-ups with additional weight, for example, wearing a backpack.

Pull-ups along the bar.

The second exercise will be pull-ups along the bar.

Execution: place one fist after the other, as if holding a telescope before your eye. This grip shifts the emphasis to the brachialis. To effectively pump it up, perform pull-ups, trying to touch the bar with your chest. With each repetition, move your head away from the bar. The number of repetitions should be increased to 15-20 because The brachialis is a very durable muscle.

Dumbbell biceps curls.

Well, we finish off the target group with the third exercise: biceps curls from a standing or sitting position.

Stop! We initially agreed that we work without dumbbells or barbells, so to speak, at home with an absolute minimum sports equipment... And no one talks about dumbbells or barbells! If you don’t have these sports equipment, use improvised ones. For example, a couple of bricks, suitcases or bags stuffed with something heavy, or plastic bottles filled with water. Even with such improvised rubbish, you can do double-headed climbs.

It’s absolutely ideal if you also periodically do reverse biceps exercises - the same shoulder flexor lifts, but with simultaneous external rotation of the wrist and forearm: at the lower point of the amplitude - a grab, at the top point - a grab. Also good is periodic work with a “hammer grip” - the so-called Zotman curls.

All this will allow you to extremely quickly pump up your shoulder flexor at home without dumbbells and barbells, with almost a complete minimum of sports equipment...

Intensity and volume of load.

It is also important to remember: biceps are very easy to overtrain, so we do not recommend training them more than twice a week. Eat right and devote enough time to your recovery, and then success in bodybuilding will be guaranteed to you...

Voluminous and sculpted male biceps are associated in women with strength and excellent physical fitness. Pumped up muscles of the shoulder joint arouse interest among girls and make their owner an object of increased attention. You can achieve amazing results in 1, maximum 2 months at home. You will need dumbbells, an improvised horizontal bar and a barbell with removable weights.

Approach one: simple selections for beginners

Start your workout with a warm-up to warm up your joints and prepare your muscles. If you skip the five-minute exercise and start straight away with the main exercises, the risk of stretch marks and tendon rupture increases.

Bends, squats and arm swings will help wake up the body. You should bend and straighten the muscles of the shoulder joint without weights, then shake your upper limbs several times, and proceed to the main program.

Push-ups for sculpted biceps
For people who are far from bodybuilding and have recently become acquainted with the sport, push-ups are recommended. Such exercises are ideal for home workouts, and are even suitable for the office, if there is an empty office or other secluded place there.

You can start doing wall push-ups if lifting your body from a lying position turns out to be an impossible task.

1. Place your palms on a hard surface; an angle of 45 degrees should form between your body and the support.
2. Shift your weight onto your toes and lift your heels off the floor.
3. Straighten your back; it should not arch or “sink” inward, otherwise you can damage the spine and muscles.
4. If your feet slip, you should put a support under them, or exercise on a rubber mat.
5. Place your hands either as wide as possible or with a narrow grip, so that it is the biceps that are tensed, and not pectoral muscles or wings.
6. Smoothly lower your body, freeze, counting 6 seconds to yourself, and slowly rise to the starting position.
7. Repeat until slight pain appears in your hands.
8. They do push-ups from the floor in a similar way, trying to do the final approaches with all their strength so that the impact is maximum.
9. You cannot fall sharply or use inertia to lift your body, because in this case the muscles are not loaded enough, and you will have to wait a very long time for results.

It’s easy to build a mini-horizontal bar at home: find a strong iron or, in extreme cases, a wooden stick, and secure it in the doorway. You can purchase a crossbar at a sports store, where it is sold with all accessories for installation.

Beginners who have avoided the horizontal bars should stock up on gloves. Without these accessories, your palms will quickly rub and become covered with calluses, there is a risk of tearing off the skin, and then you will have to forget about beautiful biceps for another month.

To work the muscles of the shoulder joints, your hands should be positioned shoulder-width apart. The distance between the upper limbs can be increased, the main thing is that it is convenient to lift the torso. The legs should be crossed, pulling the heels towards the buttocks, but they should not necessarily touch.

1. Nails and wrists are turned towards the face, the body is slightly tilted back so that the chest looks at the bar.
2. Raise your body smoothly, bending your arms. It is forbidden to push off with your feet.
3. You should not overstrain your neck muscles, because the exercise is intended to train the biceps, not the wings or trapezius.
4. Fix at the top point, it is advisable that the chin is above the bar, and not under it or opposite.
5. Count down 4–7 seconds, depending on your endurance, and lower yourself down smoothly, without sudden movements, but you cannot fully extend your arms. Training is effective only when the muscles are in constant tension.

Pull-ups are difficult for beginners. An athlete who does 10-15 push-ups will not necessarily be able to lift his torso at least once. Regular training will be required, and you should start with the minimum.

While hanging on the bar, do not relax your arm muscles and try to pull yourself up at least a few centimeters or millimeters. Fix the position and do maximum amount repetitions until slight pain appears in the biceps.

In order for the muscles to learn to take the correct position when doing push-ups, you need to show it to them. Find a low bar, just above your own head, and lift your torso from the jump.

Tighten your biceps and remain in a hanging position until you run out of strength. With your legs tucked in, gently lower your torso. Hold your biceps tight for 6-8 seconds to get some rest and do a few repetitions of this.

When doing pull-ups, one of the main roles is played not only by the position of the hands, but also by the number of approaches. During the first, you need to give your best, before the second, rest for a minute - one and a half, and reduce the number of repetitions by two. Take a three-minute break, and do as many pull-ups as during the first one. Before the fourth, finishing approach, the rest period is 1 minute. The number of pull-ups is the same as in the second approach.

The muscles need to be tensed, but the biceps also need time to recover. The ideal schedule for training is a day of training, a day of rest. You can’t take long breaks, because then all the push-ups and pull-ups will be useless.

Set two: dumbbells

Hard work turns a monkey into a man, and a beginner into a true professional who is ready to raise the bar. Basic exercises will prepare your biceps for intense loads with barbells and dumbbells. Even experienced athletes do not neglect a five-minute warm-up, because it increases the effectiveness of training.

Working with additional accessories
You will need a stable stool, but a regular chair will do. Sit with your legs wide apart and rest your elbows on your thighs next to your knees. Squeeze dumbbells in your hands, palm facing up. Smoothly lower and raise the weight, straining your biceps at the end point. It is recommended to do the exercises one to four times. As your palm approaches your shoulder, you should bend your wrist so that your nails point toward the ceiling. Minimum 15 repetitions at a slow pace. You need to feel how each layer of the biceps tenses.

The second exercise involves a fitness ball. Lie with your back on the sports unit, arms outstretched with dumbbells held in them. Bend your elbows slightly so that tension is felt in the muscles. Palms facing the ceiling, feet firmly planted on the floor. Raise dumbbells above you with your arms slightly bent, while maintaining your balance.

Don't take the ball too far; you will need it for the third exercise. Kneel in front of the equipment. Take a dumbbell in one hand and leave the other free. Rest your upper limb with a weight on the ball, and hold it with the other. Bend your arm with the dumbbell so that your fist points to the ceiling. Lift the weight using your biceps muscles. The forearm should be perpendicular to the ceiling.

Unusual techniques
Wrap the dumbbell in a long towel and secure it so that it does not fall out during training. Holding the edges of the sports equipment with your hands, take a standing position. Keep the upper limbs at the seams, place the legs so as not to lose balance. The head looks forward, the chin does not tilt. The elbows do not move when lifting the dumbbells; you can lightly press them to the body to fix them. The main load falls on the biceps, the hands turn outward. Having reached the top point, freeze for a while and then lower it.

No extra equipment
Armed with dumbbells, take a standing position with your feet shoulder-width apart. Hold the weights with a straight grip, with the backs of your palms facing your face. Without twisting your wrists, lift the dumbbells by gently bending your arms. Fix the upper limbs at the peak.

The hands are turned towards the hips. Both hands squeeze dumbbells, the top finger covers all the others. Keep your back and legs straight, trying to transfer the load to your biceps. While the right hand rises, the left remains motionless, tightly pressed to the body. The upper limbs alternate, as if two blacksmiths are taking turns striking an anvil with hammers.

Approach three: barbell

You should always have several pairs of pancakes of different weights on hand. You can alternate exercises with a barbell and dumbbells to improve the definition of your biceps. You should work with heavy weights with a partner who can provide backup. It is recommended to start training with a barbell for people with developed muscles that can withstand intense loads.

Option one
Press your back against the wall. The palms holding the barbell face the ceiling. Elbows rest on the body. When lifting the barbell, the biceps are tensed; when lowering, the triceps are added. The weight should rest against your chest. Hold your hands in this position for a few seconds and gently lower them.

You can do the lifts in jerks, but you need to be careful not to pull the ligaments or damage the joints.

Option two
Additional equipment is required: a special exercise machine or an inclined bench that fixes the elbows and does not allow the back to take part in lifting the barbell. The weight of sports equipment should be impressive, but not extreme, so that the technique does not suffer.

Raise and lower the barbell, just like dumbbells. The range of motion should be limited, so the biceps bear the main load.

Recommendations
It is recommended to combine push-ups with pull-ups at one time, and add exercises with weights to them. To achieve results, one approach will not be enough. Ideally, there should be 4 repetitions of each type of exercise with short breaks.

Diet is also important

The biceps should be developed along with the rest of the body, otherwise the figure will look disproportionate, and you will have to wait 6 months or more for results. Will accelerate growth muscle mass a balanced menu, which necessarily includes:

• chicken breast;
• low-fat cottage cheese and fermented milk products;
• fish, mackerel and salmon are very healthy;
• brown unpolished rice (wild);
• oatmeal and other cereals that supply carbohydrates;
• vegetables, fresh and steamed;
• eggs, at least 2 per day, but 10 is possible;
• beef or turkey as sources of protein.

You should eat meat, vegetables, and cereals every day. Your diet should be carefully planned to ensure it is balanced and nutritious.

What to consider

1. Beginners are advised to keep a diary so they don’t forget to train and constantly monitor their progress.
2. To grow muscles, you should sleep at least 8 hours a day.
3. Movements should be varied. You should do about 5 different exercises in one workout.
4. You cannot trust sources that promise instant results. Biceps growth depends on individual characteristics body and the amount of training. Muscles will never become voluminous and prominent in a week or even a month.

The main rule of an athlete who wants to have beautiful biceps is training, intense and regular. At first it will be difficult to overcome your own laziness, change your diet and constantly exercise, but the results are worth all the effort.

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